What Vitamins Should I Make Sure Are in My Multivitamin?

Nearly half of all Americans take some sort of vitamin or mineral supplement, most people don't actually need them. If you take a multivitamin, make sure it contains B vitamins and vitamins A, C, D, E, and K.

These days, there are millions of different multivitamins on the market. This can make it difficult to choose the one that’s best for you. The most important question to ask yourself is, "Exactly what vitamins should I take?"  

Each vitamin has a recommended daily allowance (RDA). The RDA that’s right for you depends on a number of factors like your age and sex. For the most part, it specifically depends on what vitamins are missing from your regular diet.  

Despite the fact that nearly half of all Americans take some sort of vitamin or mineral supplement, most people don’t actually need them. In fact, the healthiest way to get all of your vitamins and minerals is through your diet. 

But there are some groups of people who can greatly benefit from supplements. This includes people who: 

• Eat fewer calories due to a particular diet
• Are older 
• Have undergone bariatric surgery
• Consistently abuse drugs and alcohol
• Know that they don’t eat enough fruits and vegetables

The best way to figure out what multivitamin is right for you is to pay attention to your diet. Find out the particular vitamins and minerals that you don’t get enough of each day. Then try to find a multivitamin that only provides the ones that you’re missing. 

Make sure that you don’t take one with huge doses of particular vitamins. Certain ones can be dangerous in large quantities. You should also be cautious about the brand that you use because supplements aren’t regulated by the U.S. Department of Agriculture (USDA) or the U.S. Food and Drug Administration (FDA). 

The safest and most effective strategy is to talk to your doctor or a registered dietitian. They can recommend the safest multivitamin that meets your nutritional needs. 

There are a total of 13 essential vitamins. These include vitamins A, C, D, E, K, and all the B vitamins. You need to make sure that you’re getting your RDA for each of these every day. Otherwise, you could develop a deficiency. Different vitamin deficiencies can lead to a variety of health problems. 

Vitamin A. This vitamin is soluble in fats. It’s found in many dairy products and yellow and orange colored fruits. Vitamin A provides a wide range of health benefits, including: 

• Maintaining your vision
• Helping boost your immune system
• Maintaining organ health
• Strengthening your bones and teeth

Adult males should get around 900 micrograms of Vitamin A each day. Adult females only need about 700 micrograms.  

B vitamins. There are many different B vitamins. They each perform specific functions in your body, so you should make sure that you’re getting a good balance of all of them. The B vitamins include: 

• Thiamine
• Riboflavin
• Niacin
• Pantothenic acid
• Biotin 
• Folate
• B6
• B12

According to the USDA, most people don’t get enough B vitamins each day. Natural sources of B vitamins include: 

• Pork 
• Fish
• Legumes
• Some fruits 

You need to make sure that you’re getting enough B vitamins in order to: 

• Maintain normal brain function
• Metabolize foods
• Improve your cholesterol

Each B vitamin has its own RDA. For example, adult males and females need 1.3 milligrams of vitamin B6 each day. 

Vitamin C. This water-soluble vitamin is found in many different fruits and vegetables. It acts as an antioxidant that helps protect your cells from certain kinds of damage. It can also strengthen your bones and teeth and help with your skin health. It may also help boost your immune system but this hasn’t been scientifically proven. 

Adult females should get about 75 milligrams each day, and adult males need about 90 milligrams.   

Vitamin D. This vitamin is activated by UV light, like sunlight. It’s also found in a range of dietary sources, including: 

• Fish oil
• Fortified milk and juice
• Fortified cereals

Vitamin D deficiencies are fairly common. This is a problem because it provides numerous health benefits, including: 

• Helping your immune system function
• Maintaining your nervous system
• Regulating your levels of calcium and phosphorus

All adults between the ages of 19 and 70 years old need 15 micrograms of vitamin D every day. 

Vitamin E. This is another vitamin with antioxidant properties. It’s found in a variety of foods, including: 

• Avocados
• Spinach
• Nuts
• Whole grains

Some of the health benefits associated with vitamin E include: 

• Protection from cell damage
• Prevention of blood clots
• Reduced risk of cancer
• Reduced risk of Alzheimer's disease 

If you’re older than 14 then you should get about 15 milligrams of vitamin E each day. 

Vitamin K. This is a protein-packed vitamin that’s found in leafy greens. You need this vitamin in order for your blood to clot. It can also help with bone health. Adult females need about 90 micrograms each day and adult males need 120 micrograms. 

Minerals are just as important as vitamins when it comes to staying healthy. You should make sure that your diet or multivitamin provides the right amount of minerals too. There are many essential minerals. Examples include: 

• Calcium
• Iron
• Zinc  

Calcium. You need this mineral in order to have healthy bones. It’s found in most types of dairy, soybeans, and some leafy greens. Calcium plays a role in many crucial functions throughout your body. Calcium can: 

• Improve your muscle function
• Help maintain strong bones
• Decrease your chances of getting osteoporosis

Adults between the ages of 19 and 51 need about 1,000 milligrams each day. But you need more of this mineral when you get older. Females over the age of 51 and males over the age of 70 should up their intake to about 1,200 milligrams. 

Iron. Iron is an essential mineral that’s found in red meat, leafy greens, and legumes. You can suffer from serious health effects if you don’t get enough of it in your diet. Too little iron can weaken your immune system and cause fatigue. Vegans and vegetarians are at particular risk for iron deficiency. 

Adult males and females should get between eight and 18 milligrams of iron each day. The exact amount varies from person to person. 

Zinc. You only need small amounts of zinc, but it’s still an essential mineral. It’s found in: 

• Red meat
• Poultry
• Beans
• Nuts 

Zinc may help improve your immune system and reduce your risk of getting a cold. Adult males need 11 milligrams of zinc a day, and adult females need about 8 milligrams.